Get ready to “feel the burn.” In today’s circuit workout, you’ll work your muscles as hard as possible for 45 seconds, while only resting for 15 seconds. If you’re not used to training like this, it’ll be tough. Extremely tough.

“Using lighter loads for longer work periods and shorter rest periods places a ton of metabolic stress on your muscles,” says B.J. Gaddour, C.S.C.S., Men’s Health Fitness Director. “Your muscles will be screaming, but the payoff is huge. You’ll get both a strength workout and a conditioning workout in a single routine.”

(For a full program that combines strength and conditioning training to attack your spare tire, check out The Anarchy Workout. One guy lost 18 pounds of fat in just 6 weeks.)

And since all the exercises in this circuit are unilateral–or one-sided–you’ll also prevent muscle imbalances and increase total-body stability. This will help you lift greater loads and build a more symmetrical, bullet-proof body, Gaddour says.

How to do it
Grab a 15-to 20-pound dumbbell. Perform the following 5 exercises in a row: single-arm Bulgarian split squat, single-arm crab press, single-arm kneeling row, side plank lateral raise, and single-arm half-kneeling curl to press.

For each movement, perform as many reps as possible in 45 seconds, and then rest 15 seconds. You’ll do a move on your left side first, rest, and then do it on your right side. Finish all 5 moves on both sides to complete one circuit. That’s 10 minutes. Do 3 total circuits for a 30-minute endurance workout.

Watch Gaddour perform the workout in the video above. And then check out Circuit Week’s Home Page for a new routine every day.

No Comments
Comments to: Circuit Week 2015! Extreme Endurance

Recent Articles

Good Reads

Worlwide

Overview VipsPM – Project Management Suite is a Powerful web-based Application. VipsPM is a perfect tool to fulfill all your project management needs like managing Projects, Tasks, Defects, Incidents, Timesheets, Meetings, Appointments, Files, Documents, Users, Clients, Departments, ToDos, Project Planning, Holidays and Reports. It has simple yet efficient layout will make managing projects easier than […]

Trending

Singapore is recognised globally as a prime destination for foreign investors. Its business structure is well-developed, and its tax system is favourable to business owners. The government has a strong support system for entrepreneurs and provides legal protection for intellectual property rights. All of these conditions create an environment that is ideal for Singapore company […]
2020 has been a year that represents aggressive and sustained volatility with a confluence of unexpected situations, including economic shifts and market disturbance confluence. The COVID-19 pandemic forces businesses to adjust their methods of operations to ensure survival. These adjustments become the trajectory and guidance of what 2021 should look like and what companies should […]
COVID-19 pandemic has affected Thailand’s economy and labor market. World Bank’s Thailand Economic Monitor predicted that it would take Thailand over two years to return to its pre-COVID-19 growth and domestic product output levels. Although the country has successfully curbed the pandemic tide over the last few months, the economy remains severely hit. Nevertheless, heavily […]

Login

Welcome to VipsPatel.com

Brief and amiable onboarding is the first thing
Join VipsPatel.com

five × two =